so fast mile - nike · 02 let’s tune your speed anyone can benefit from running a faster...

8-WEEK TRAINING PROGRAMSO FAST MILE

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LET’S TUNE YOUR SPEEDA N Y O N E C A N B E N E F I T F R O M R U N N I N G A F A S T E R M I L E — N O M A T T E R H O W F U N , F A S T, S T R O N G ,

S L O W O R C O M P E T I T I V E Y O U M AY B E — A L L I T T A K E S I S A L I T T L E I M A G I N A T I O N A N D A L O T O F

H A R D W O R K . I T ’ S T H E P E R F E C T D I S T A N C E T O P U S H Y O U R P A C E , S T R E T C H Y O U R L I M I T S A N D S E E

H O W S P E E D Y Y O U C A N R E A L LY G E T O U T T H E R E O N T H E R O A D . M E E P M E E P.

T R A I N I N G F O R A F A S T M I L E C A N T E A C H Y O U R B O D Y H O W T O F I N I S H Y O U R N E X T 5 K M F A S T E R . I T

C A N B O O S T Y O U R O V E R A L L P A C E I N A L O N G E R D I S T A N C E R A C E ( H E L L O , H A L F - M A R A T H O N P B ) .

M O S T I M P O R T A N T LY, I T C A N M A K E Y O U A S T R O N G E R A T H L E T E A LT O G E T H E R .

I F Y O U F O L L O W T H I S T R A I N I N G P R O G R A M F O R T H E N E X T 8 W E E K S , Y O U ’ L L F I N D Y O U R F A S T E S T

( A N D F U N N E S T ) M I L E E V E R .

A N D W E ’ V E G O T T H E P E R F E C T P A C E S E T T E R S T O H E L P Y O U A L O N G T H E W AY.

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SPEED

ENDURANCE

RECOVERY

Speed is the secret ingredient in every Nike+ Run Club training program. Often neglected in other plans, it’s our goal to help you fall in love with fast. The Find

Your Fast mile training program features speed in the form of tempo runs, fartleks, hill repeats, timed intervals and more.

Your weekly Endurance Run is a long distance run at a comfortable pace. Extend-ing your endurance distances over the course of the program helps you build

stamina physically, while pushing your mental limits as well. The endurance runs in this plan should be run as progression runs - progressing from a slower pace at

the start to faster pace at the end.

The goal of recovery is to get your body ready for the speed ahead. If your body says all it can handle is a short run with light stretching, that’s what

your recovery day is. If your body says you need a day off, take one. Or choose a workout from the Nike+ Training Club app. Note that all runs in

this plan should be run as progression runs, progressing from a slower pace at the start to faster pace at the end.

WORKOUT TYPESEach week features three types of workouts. You can rearrange the order to fit

your schedule, but always do a day of recovery after speed and endurance.

GOAL MILE PACE (FASTEST)

PACE TYPES

5KM PACE (FASTER)

10KM PACE (FAST)

RECOVERY PACE (EASY)

TEMPO PACE (UNCOMFORTABLE)

This is the pace you want to run for your fastest mile.

This is the pace you could race or run hard for about 5KM.

This is the pace you could race or run hard for about 10KM.

A pace easy enough that you can catch your breath while running.

Teaching your body to be comfortable being uncomfortable by maintaining as quick a pace as possible for a specified distance.

We’ve divided our paces into five speeds which we’ll reference throughout the training program.

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Run your fastest four laps on the track recording lap and total time.

We recommended to begin this program with a timed mile using a track and the Nike+ Running

App. This will both give you a benchmark time to beat as well as greater accuracy in approximating

off-the-track equivalents. 400m is 1/4 of your mile time. 200m is 1/8 of your mile time.

TIME YOUR MILE

For best results in any speed training program, we recommend the precision that

comes with using a track for speed workouts. However, you can adjust workouts in

this guide using the following approximations.

200m ≈ 1/8 mile time ≈ 1 minute ≈ 1 city block

400m ≈ 1/4 mile time ≈ 2 minute ≈ 2 city blocks

NO TRACK? NO PROBLEM.

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1. LIFT OFF

2. PACE MASTER

3. SPEEDY SPLITS

4. NEW HEIGHTS

5. FLY FIERCE

6. CRAZY FAST

7. BREAK THROUGH

8. BEEP BEEP

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12

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WEEK-BY-WEEK

Get your training off the ground.

Learn to alternate between various speeds.

Train yourself in the art of negative splits.

Build speed and stamina with two types of hill training.

Set the track ablaze with your newfound fast.

Witness what you’re capable of in your longest Tempo Run.

Take a step forward in both speed and mileage.

Your training pays off when you run your fastest mile ever.

This program is designed to help you find your funnest, fastest mile.

LIFT OFFWEEK 1

This week is all about getting your training off the ground. You’ll ease into

workouts and get a feel for speed training on the track.

Recommended Playlist: Nike Speed Run

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https://play.spotify.com/user/nikerunclub/playlist/4RpqiyPxEHFdpdDuRkgrS5?play=true&utm_source=open.spotify.com&utm_medium=open

TEMPO RUNA tempo run is a run focused on maintaining a consistent pace for the full run.

For your first tempo run try to run at your tempo pace for 2.5 miles.

Day 2

RECOVERY2-5 miles

Day 4

RECOVERY0-5 miles

Day 5

ENDURANCE3-5 miles

Day 6

RECOVERY2-5 miles

Day 7

RECOVERY0-5 miles

Day 1

SPEED RUNGoal Splits

Day 3

SPEED RUNTempo Run

2.5 miles at fast consistent pace

GOAL SPLITSBefore you can find your fastest mile, you have to know what your fastest

feels like. For your first speed workout we’ll run your Goal Mile Pace for 400m 5 times with 120 seconds rest in between.

400m at goal mile pace

120 sec rest x 5

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PACE MASTERWEEK 2

You gotta pace yourself before you race yourself.

This week we’ll start getting comfortable alternating between speeds.

Recommended Playlist: Nike Ready Set Go

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https://play.spotify.com/user/nikerunclub/playlist/1tSdM0o0EX46kKdKFiDUdp?play=true&utm_source=open.spotify.com&utm_medium=open

Day 2

RECOVERY DAY2-5 miles

Day 4


Day 5

ENDURANCE3-6 miles

Day 6


Day 7


Day 1

SPEED RUNInterval Training

Day 3

SPEED RUNIntro to Fartlek

INTERVAL TRAININGHead back to the track for a series of 200m intervals. Run 200m x 3 going from 10k

pace to 5k pace to goal mile pace with 60 seconds rest in between each. Repeat 5 times.

200m at 10k pace - 60 sec rest


200m at Goal Mile pace - 60 sec rest

*Note: Rest 120 sec after 10th 200m

x 5

INTRO TO FARTLEKFartlek is a workout runners respect and non-runners giggle at. Swedish for “speed play” Fartlek helps you develop your feel for paces by transitioning between one and the other

within a run. In this workout you’ll alternate between 5k pace and Recovery pace.

1 min 5k pace

1 min Recovery pace

2 min 5k pace

2 min Recovery pace

3 min 5k pace

3 min Recovery pace

2 min 5k pace

2 min Recovery pace

1 min 5k pace

1 min Recovery pace

1 min 5k pace

1 min Recovery pace

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SPEEDY SPLITSWEEK 3

This week you’ll learn the art of reduction as you pick up the pace.


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Day 2


Day 4


Day 5

ENDURANCE4-7 miles

Day 6


Day 7


Day 1


Day 3

SPEED RUN

Quick K’s

QUICK K’SThis time it’s the recovery that will seem fast. Run three

1000m intervals with only 90 seconds recovery between each.

INTERVAL TRAINING

1st Interval

1000m at 10k pace - 90 sec recovery

4th Interval

200m at Goal Mile Pace - 90 sec recovery

2nd Interval


5th Interval


6th Interval

200m at Goal Mile Pace

3rd Interval




1000m at 10k pace

Fast. Faster. Fasterer. Become the master of fast with this 6-interval workout. Take 90 seconds to recover between each interval.

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NEW HEIGHTSWEEK 4

You’re nearly halfway through your training, but that doesn’t mean it’s all downhill from here. This week you’ll build speed with hill training.

Recommended Playlist: Nike H.I.T. & Run

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https://play.spotify.com/user/nikerunclub/playlist/4jMT2ELHqlEaC3JggMH3VH?play=true&utm_source=open.spotify.com&utm_medium=open

HILL REPEATS

Look for a hill with medium steepness and long enough to run for 1 minute.

Run uphill at 10k, 5k, and Goal Mile pace 3 times for 9 repeats total.

Return to the bottom of the hill easy and relaxed as recovery.

Day 2


Day 4


Day 5

ENDURANCE4-8 miles

Day6


Day 7


FIND A HILL INCREASE PACE DOWN EASY

Day 1

SPEED RUNHill Repeats

Day 3

SPEED RUNTempo Run

Run uphill at 10k pace

Run uphill at 5k pace

Run uphill at Goal Mile pacex 3

TEMPO RUNRun 3 miles at a consistent Tempo pace. Bonus challenge:

Find a route with a slight grade and incorporate it into your run.

3 miles at Tempo pace

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FLY FIERCEWEEK 5

You crazy devil. This week you’re going to set the track ablaze with your newfound fast.


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INTERVAL TRAININGRun 200m 4 times—first at 10k pace, then at 5k pace, then twice at Goal Mile pace.

Repeat full sequence 5 times for 20 total intervals. Take 60 seconds rest in between each.





x 5

Day 2


Day 4


Day 5

ENDURANCE5-9 miles

Day 6


Day 7


Day 1


Day 3

SPEED RUNAdvanced Fartlek

ADVANCED FARTLEK Alternate between 5k pace and Recovery pace for 32 minutes of Fartlek madness.

1 min 5k pace

1 min Recovery pace

2 min 5k pace

2 min Recovery pace

3 min 5k pace

3 min Recovery pace

4 min 5k pace

4 min Recovery pace

3 min 5k pace

3 min Recovery pace

2 min 5k pace

2 min Recovery pace

1 min 5k pace

1 min Recovery pace

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CRAZY FASTWEEK 6

Five weeks of training have given your speed a serious boost. Combine your

speed with your strength for your toughest workouts yet.

Recommended Playlist: Nike H.I.T. & Run

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https://play.spotify.com/user/nikerunclub/playlist/4jMT2ELHqlEaC3JggMH3VH?play=true&utm_source=open.spotify.com&utm_medium=open

Day 2


Day 4


Day 5

ENDURANCE5-10 miles

Day 6


Day 7


Day 1


Day 3

SPEED RUNTempo Run

TEMPO RUNYou’re an animal. Put your training to the test when you beast out 3.5 miles at

Tempo pace. Pay attention to the progress you’ve made in both speed and fitness.

3.5 miles at Tempo pace

INTERVAL TRAINING

1st Interval

200m at Goal Mile pace 120 sec recovery

5th Interval


3rd Interval


7th Interval

200m at Goal Mile pace

2st Interval

800m at 5k pace 60 sec recovery

6th Interval


4th Interval


Get fierce with this high-speed interval workout. Run each 200m at Goal Mile pace and everything else at 5k pace.

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BREAK THROUGHWEEK 7

Welcome to breakthrough week—the fastest and furthest you’ve gone yet. Your goal mile time

should feel attainable (or beatable), and you can slay an endurance run like never before.

Recommended Playlist: Nike Long Run

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https://play.spotify.com/user/nikerunclub/playlist/0UFQxGiMJtm0v71eQrgyTX?play=true&utm_source=open.spotify.com&utm_medium=open

INTERVAL TRAININGBust out 7 quarter miles at Goal Mile pace with just 6 seconds recovery in between.

400m at Goal Mile pace

60 sec restx 7

Day 2


Day 4


Day 5

ENDURANCE6-10 miles

Day 6


Day 7


Day 1


Day 3

SPEED RUNPower K’s

POWER K’SRun 1000m 4 times—first at 10k pace, a second time at 10k pace, then once at 5k pace

before finishing the fourth one at 10k pace. Take 90 seconds to recover after each.




1000m at 10k pace

*Note: 2 min rest after 5th Interval

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BEEP BEEPWEEK 8

This is what you’ve been training for. Your mile isn’t just fast, it’s SO FAST.

Use everything you’ve learned these 8 weeks to run your strongest, fastest mile.


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ZOOM 200’SRun at Goal Pace (or faster) for 12 x 200m with 60 sec rest between each. As you

run, try to visualize the mile you’re putting together. Practice pushing through fatigue and keeping goal pace as preparation for doing it again on race day.

200m at Goal Mile Pace

Rest 60 secx 12

Day 2

RECOVERY DAY2-5 Miles

Day 4


Day 6


Day 5


Day 7

RACE DAY1 Mile

Day 1

SPEED RUNZoom 200’s

Day 3


INTERVAL TRAINING

1st Interval


3rd Interval

200m at goal pace - 120 sec recovery

2nd Interval

200m at goal mile pace - 120 sec recovery

Your final speed workout is short and sweet. Run a 1000m interval at 10k pace followed by two 200m intervals at Goal Mile pace. Take 120 seconds

recovery after everything and finish with an easy 2000m cooldown.

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LAP 1 - START SMART

LAP 2 - BE EFFICIENT

LAP 3 - GET IN POSITION

LAP 4 - FINISH STRONG

The first lap should be run as relaxed as possible. The adrenaline of simply starting the race will carry your effort.

The second lap is about finding an efficient rhythm with your pace, your breathing, your form and your effort.

The purpose of the third lap is to put you in position. Concentrate on where you want to be at the start of the last lap.

Your last lap is where you set bests. Hit the gas and finish what you wanted to start.

LOONEY TUNES and all related characters and elements © &TM Warner Bros. Entertainment Inc. (s15)

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You’ve put in the effort and are ready to run your fastest mile ever.

But first take a minute to mentally prepare and strategize your race.

ZOOM MILERACE DAY

so fast mile - nike · 02 let’s tune your speed anyone can benefit from running a faster...

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